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Power Mentor Group with Shane & Marc - Closed. (Page 52)
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 2014-02-17 12:09 PM in reply to: marcag |
Elite  3779      Ontario |  Subject: RE: Week 7 - Time to Test!Originally posted by marcag Originally posted by ligersandtions I will almost certainly see my CP drop. But that's ok, it will probably just be a more accurate number :-) It is my highest 5' ever so that is good. What I like about improving the 5', regardless of what the 20' gives, is that the roof is higher, so now it's time to move up the ceiling. This is very intentional for me this time of year. I have a lot of time before I race so I wanted to work my CP curve from the left to the right. Originally posted by marcag Originally posted by marcag I am travelling this week so did the 5' test. Up 21w, which is good. My pacing was similar to first test with a big jump in power in the last 90secs, but very similar to test 1. I should have cranked it up at mid point. Before the test I did some calculations with the W', estimated a new CP and 5' test and I was 2 watts over it, so probably pretty accurate. Originally posted by littlewj Compared to my initial 5' CP test I averaged about 45 watts higher. That is huge. Excellent If I am up 10, I will be happy Nice work, Marc! That's huge! Now you can't sandbag your 20' test or your CP will drop I'm shooting for +10W, but I think I'm going to end up doing the 20' test first as Shane said to do the one you dread most first! Marc - that's quite a jump considering you've got such a well established base. That 21w = ~5% for you, is that right? |
| 2014-02-17 1:33 PM in reply to: GoFaster |
Extreme Veteran 5722 | Subject: RE: Week 7 - Time to Test! Originally posted by GoFaster Marc - that's quite a jump considering you've got such a well established base. That 21w = ~5% for you, is that right? That's about right. I think it's a couple of things. I never really tested well on the 5', I always went out too hard and faded. This is much different I have been doing a lot of VO2max in the last 8 weeks, even before we started, so I think that's helping. This was my plan all along. I did a ride last week that I did exactly one year ago and I was 15watts higher on same HR, so I knew improvements would be there. I am getting more used to it and better at testing as well. I think people will do much better with the guidelines Shane gave them. I noticed it as well when I was swimming this weekend. I did a 200m free race and suffered the last 100m, but didn't really mind. I almost "enjoyed" it. I never liked the short events, now I do. Now, keeping my previous CP is going to be fun especially since I am doing this round in aero. |
| 2014-02-17 1:39 PM in reply to: cdkayak |
Master 1927 Guilford, CT | Subject: RE: Week 7 - Time to Test! Originally posted by cdkayak No problem at all. Jason (jayct) set up the team and whoever gets to the workouts first has been adding them. Sorry this weeks workouts didn't show up for you, that was my fault since I forgot the last step. I imported and published them in the workout creator yesterday morning but completely forgot to add them to the team workout library after that. They are all in there now. Thanks again for putting them up there. Although I set up the group, you've been doing all the work. I'm also still here reading everything but since I'm not swimming or running and doing some crit racing very soon, I am training a little differently. You probably see a lot of Sufferfest workouts on the ride feed for the BT group that don't match the groups workouts... I hit 506 TSS last week coming off a recovery week and felt very good most of the week. I feel the fatigue but the power seems to be going up. I've been hitting some good numbers the past few days. Out of respect for Shane and Marc, I'm don't want to deter anyone for the process the rest of you are all going through together by inserting my own stuff....still here though. |
| 2014-02-17 1:42 PM in reply to: marcag |
Veteran 1677 Houston, Texas | Subject: RE: Week 7 - Time to Test! Originally posted by marcag Originally posted by ligersandtions I will almost certainly see my CP drop. But that's ok, it will probably just be a more accurate number :-) It is my highest 5' ever so that is good. What I like about improving the 5', regardless of what the 20' gives, is that the roof is higher, so now it's time to move up the ceiling. This is very intentional for me this time of year. I have a lot of time before I race so I wanted to work my CP curve from the left to the right. Originally posted by marcag Originally posted by marcag I am travelling this week so did the 5' test. Up 21w, which is good. My pacing was similar to first test with a big jump in power in the last 90secs, but very similar to test 1. I should have cranked it up at mid point. Before the test I did some calculations with the W', estimated a new CP and 5' test and I was 2 watts over it, so probably pretty accurate. Originally posted by littlewj Compared to my initial 5' CP test I averaged about 45 watts higher. That is huge. Excellent If I am up 10, I will be happy Nice work, Marc! That's huge! Now you can't sandbag your 20' test or your CP will drop I'm shooting for +10W, but I think I'm going to end up doing the 20' test first as Shane said to do the one you dread most first! If your CP goes down, will you leave it where it is or will you update it to a lower number? I'm mostly curious about what I should do. I suspect my CP will also go down, but I've also not had issues with most of the threshold workouts (Week 6 was the only one I struggled at all with). |
| 2014-02-17 1:57 PM in reply to: ligersandtions |
Extreme Veteran 5722 | Subject: RE: Week 7 - Time to Test! Originally posted by ligersandtions If your CP goes down, will you leave it where it is or will you update it to a lower number? I'm mostly curious about what I should do. I suspect my CP will also go down, but I've also not had issues with most of the threshold workouts (Week 6 was the only one I struggled at all with). I will adjust it to where it ends up. If it goes down, or up, it will probably be by a small amount. I did the first cycle on my road bike. I am testing and will do the next round on the TT bike and my CP is lower on my tri bike. |
| 2014-02-17 8:01 PM in reply to: marcag |
Elite 3779 Ontario | Subject: RE: Week 7 - Time to Test! Originally posted by marcag Originally posted by ligersandtions If your CP goes down, will you leave it where it is or will you update it to a lower number? I will adjust it to where it ends up. If it goes down, or up, it will probably be by a small amount. I did the first cycle on my road bike. I am testing and will do the next round on the TT bike and my CP is lower on my tri bike. I'm mostly curious about what I should do. I suspect my CP will also go down, but I've also not had issues with most of the threshold workouts (Week 6 was the only one I struggled at all with). Marc - when you ride the TT bike, do you do the whole thing in aero, or do you split it up. I tried riding the aero the other day and couldn't believe how much I didn't like it. Find it so different between riding aero indoors and outdoors. |
| 2014-02-17 9:45 PM in reply to: GoFaster |
Member 258 | Subject: RE: Week 7 - Time to Test! I did my 20 minute test today (lots of shifts later in the week so I decided to go for it today). I felt like it went well! My CP went from 149 to 159. (2.96 Watts/kg) I suppose that might change again after the 5 minute test, but for now I'm celebrating. Jaime Attachments ---------------- cstoker-2014-02-17-sufferfest-rubber-glove-753570.tcx (1718KB - 3 downloads) |
| 2014-02-17 10:12 PM in reply to: RunningJoke |
| 1053 | Subject: RE: Week 7 - Time to Test! Originally posted by RunningJoke I did my 20 minute test today (lots of shifts later in the week so I decided to go for it today). I felt like it went well! My CP went from 149 to 159. (2.96 Watts/kg) I suppose that might change again after the 5 minute test, but for now I'm celebrating. Jaime Awesome job. I am really jealous of those of you getting it out of the way early this week. Ill probably do the 20 on Friday, and the 5 on Sunday. I am feeling pretty beat up. |
| 2014-02-18 5:12 AM in reply to: GoFaster |
Extreme Veteran 5722 | Subject: RE: Week 7 - Time to Test! Originally posted by GoFaster Marc - when you ride the TT bike, do you do the whole thing in aero, or do you split it up. I tried riding the aero the other day and couldn't believe how much I didn't like it. Find it so different between riding aero indoors and outdoors. I will do it all in aero, probably coming up a few seconds now and then just to spin up the legs and get back to a desired power level. I will be testing outdoors :-) |
| 2014-02-18 5:31 AM in reply to: RunningJoke |
Extreme Veteran 5722 | Subject: RE: Week 7 - Time to Test! Originally posted by RunningJoke I did my 20 minute test today (lots of shifts later in the week so I decided to go for it today). I felt like it went well! My CP went from 149 to 159. (2.96 Watts/kg) I suppose that might change again after the 5 minute test, but for now I'm celebrating. Jaime Your 20' test is 10watts higher than your previous test I believe. That is a great improvement. Do you realize your 20' test is only about 5watts away from your previous 5' test ? Your pacing was really good. Nice increase from start to end. Your HR looks like it must have been "fun" at the end. It wasn't as high as the "max heart rate test" you described at the beginning :-) Very well done. |
| 2014-02-18 6:49 AM in reply to: GoFaster |
Pro 6582 Melbourne FL Gold member | Subject: RE: Week 7 - Time to Test! Originally posted by GoFaster FWIW +80% of my riding on the trainer is in the aero position, just about all of the -20% is in the warmup, cooldown and recovery periods. When I'm hit the intervals I'm down. My new bike fits me so so much better than my old bike, I feel so much stronger in aero.Originally posted by marcag Originally posted by ligersandtions If your CP goes down, will you leave it where it is or will you update it to a lower number? I will adjust it to where it ends up. If it goes down, or up, it will probably be by a small amount. I did the first cycle on my road bike. I am testing and will do the next round on the TT bike and my CP is lower on my tri bike. I'm mostly curious about what I should do. I suspect my CP will also go down, but I've also not had issues with most of the threshold workouts (Week 6 was the only one I struggled at all with). Marc - when you ride the TT bike, do you do the whole thing in aero, or do you split it up. I tried riding the aero the other day and couldn't believe how much I didn't like it. Find it so different between riding aero indoors and outdoors. |
| 2014-02-18 8:01 AM in reply to: Donto |
Veteran 1677 Houston, Texas | Subject: RE: Week 7 - Time to Test! Originally posted by Donto Originally posted by GoFaster FWIW +80% of my riding on the trainer is in the aero position, just about all of the -20% is in the warmup, cooldown and recovery periods. When I'm hit the intervals I'm down. My new bike fits me so so much better than my old bike, I feel so much stronger in aero.Originally posted by marcag Originally posted by ligersandtions If your CP goes down, will you leave it where it is or will you update it to a lower number? I will adjust it to where it ends up. If it goes down, or up, it will probably be by a small amount. I did the first cycle on my road bike. I am testing and will do the next round on the TT bike and my CP is lower on my tri bike. I'm mostly curious about what I should do. I suspect my CP will also go down, but I've also not had issues with most of the threshold workouts (Week 6 was the only one I struggled at all with). Marc - when you ride the TT bike, do you do the whole thing in aero, or do you split it up. I tried riding the aero the other day and couldn't believe how much I didn't like it. Find it so different between riding aero indoors and outdoors. Nearly all of my time is spent in aero too (probably 95+% of the time). The only times I come out are on some of the recovery intervals and if I need to reach back and grab the remote for the fan. As such, my power is actually better in aero than it is out. FWIW, I also live in an area where I'd have to search for hills....and we have brutal winds. So there are very few excuses for being out of aero unless starting or stopping. I'm tossing around the idea of getting a road bike later this year, but I don't know what I'd do with myself if I had to support my body weight on my hands anymore! Did the tempo ride this morning. I am so grateful for an easier ride as my legs are still feeling the effects of last week's high volume. The ride actually felt somewhat difficult at the time, but reviewing it, I see my HR was 20+ bpm lower than any of the recent rides we've done. Planning to run tonight, swim tomorrow morning, take tomorrow night off, and then do my 20' test Thursday morning. |
| 2014-02-18 9:52 AM in reply to: GoFaster |
Master 1927 Guilford, CT | Subject: RE: Week 7 - Time to Test! Originally posted by GoFaster Originally posted by marcag Originally posted by ligersandtions If your CP goes down, will you leave it where it is or will you update it to a lower number? I will adjust it to where it ends up. If it goes down, or up, it will probably be by a small amount. I did the first cycle on my road bike. I am testing and will do the next round on the TT bike and my CP is lower on my tri bike. I'm mostly curious about what I should do. I suspect my CP will also go down, but I've also not had issues with most of the threshold workouts (Week 6 was the only one I struggled at all with). Marc - when you ride the TT bike, do you do the whole thing in aero, or do you split it up. I tried riding the aero the other day and couldn't believe how much I didn't like it. Find it so different between riding aero indoors and outdoors. If it makes you feel better, I hate being in aero on the trainer also. I did a lot of training not in aero when on the trainer. On the road I always feel pretty comfortable though. Never had an issue riding for hours in aero. |
| 2014-02-18 11:26 AM in reply to: JAYCT |
Pro 4482 NJ | Subject: RE: Week 7 - Time to Test! Originally posted by JAYCT Originally posted by GoFaster If it makes you feel better, I hate being in aero on the trainer also. I did a lot of training not in aero when on the trainer. On the road I always feel pretty comfortable though. Never had an issue riding for hours in aero. Originally posted by marcag Originally posted by ligersandtions If your CP goes down, will you leave it where it is or will you update it to a lower number? I will adjust it to where it ends up. If it goes down, or up, it will probably be by a small amount. I did the first cycle on my road bike. I am testing and will do the next round on the TT bike and my CP is lower on my tri bike. I'm mostly curious about what I should do. I suspect my CP will also go down, but I've also not had issues with most of the threshold workouts (Week 6 was the only one I struggled at all with). Marc - when you ride the TT bike, do you do the whole thing in aero, or do you split it up. I tried riding the aero the other day and couldn't believe how much I didn't like it. Find it so different between riding aero indoors and outdoors. I only have a road bike and use clip-ons for races but never really train enough (indoors or out) with them. I put them on last week week because of my wrist - which is still not weight bearing - and find them pretty horrid. This may be a positive though as I might actually get used to them. |
| 2014-02-18 1:16 PM in reply to: Jason N |
| Subject: RE: Week 7 - Time to Test! Originally posted by Jason N I'll be testing next Sunday. First TT of the year. 10 miles...should take around 24ish minutes. If I can get off work early enough I plan to do 2x20' outdoors just under FTP. The main goal is just putting out power while on the aero bars. Have only gotten back on my TT bike this week and not much time on the bars because I was commuting. Ended up holding 255w for the first 20' and 272w for the second 20' which felt very managable. HR never got up over 177 where my threshold HR is usually around 182. Likely going to shoot for around 295 for the TT. Start at aroudn 285 for the first 2-3 minutes and work up from there. |
| 2014-02-18 3:39 PM in reply to: Jason N |
Regular 389 | Subject: RE: Week 7 - Time to Test! Did my 5' test today. Avg 301 watts vs. 270 when I tested on Jan. 5. Some of the big leap was the first test was 1 week post marathon, although my legs back then felt moderately good. Now my legs are in full IM and tri training as I put a 11 hour training week last week. Both tests were done outdoors as well. Hoping to knock out the 20' test Friday, we'll see what I am made of....ouch time. Attachments ---------------- 5'testFeb14.docx (121KB - 3 downloads) 021814.tcx (2584KB - 3 downloads) |
| 2014-02-18 3:50 PM in reply to: JAYCT |
Elite 3779 Ontario | Subject: RE: Week 7 - Time to Test! Originally posted by JAYCT Originally posted by GoFaster If it makes you feel better, I hate being in aero on the trainer also. I did a lot of training not in aero when on the trainer. On the road I always feel pretty comfortable though. Never had an issue riding for hours in aero. Originally posted by marcag Originally posted by ligersandtions If your CP goes down, will you leave it where it is or will you update it to a lower number? I will adjust it to where it ends up. If it goes down, or up, it will probably be by a small amount. I did the first cycle on my road bike. I am testing and will do the next round on the TT bike and my CP is lower on my tri bike. I'm mostly curious about what I should do. I suspect my CP will also go down, but I've also not had issues with most of the threshold workouts (Week 6 was the only one I struggled at all with). Marc - when you ride the TT bike, do you do the whole thing in aero, or do you split it up. I tried riding the aero the other day and couldn't believe how much I didn't like it. Find it so different between riding aero indoors and outdoors. Anybody else experience a higher HR in aero than non-aero. Of course that could be related to extra effort to push the same watts, but just ebing in aero seems to push the HR up a few beats. |
| 2014-02-18 6:40 PM in reply to: 0 |
Veteran 441 Maine | Subject: RE: Week 7 - Time to Test! Did the 20 min test tonight. Went from 239 to 247 watts for the 20 min average. I was targeting just over 250 but I lost dropped too low both around 7 minutes into the test and then again with about 5 minutes left. I was able to push the last 3 and make up a little but couldn't hit the target I wanted. I'm planning to do the 5 min on Thursday. I decided to skip over the Tempo ride since I have a half marathon on Sunday and wanted to get both of these tests in and still have time to recover before hand. Not planning on racing the half, more of a hard training run, but I wanted to be as fresh as possible in case I choose to push it more than planned. Regarding aero. I did most of the 20 min in aero. Generally I am more comfortable and can generate more power down on the bars. It's when I'm really fatigued that I need to mix it up a bit and get up on the horns occasionally. Edited by cdkayak 2014-02-18 6:44 PM Attachments ---------------- cdkayak-WK7-20min.csv (139KB - 1 downloads) |
| 2014-02-18 11:10 PM in reply to: cdkayak |
| 92 | Subject: RE: Week 7 - Time to Test! Spun out the Week 7 Tempo ride tonight. Body is slowly getting used to the new road bike position and legs are sore in different spots. Planning on doing some easy running and probably a swim then do the 20 min test Friday followed by the 5 min on Sunday. Tempo TSS = 82 Have a good night. Ron Attachments ---------------- Ron-2014-02-19-bt-power-week7-tem-1-758424.tcx (2133KB - 1 downloads) |
| 2014-02-19 7:02 AM in reply to: Jason N |
| 243 Lincoln, Nebraska | Subject: RE: Week 7 - Time to Test! Did the 20 minute test. Based on that my CP raised from 167 to 181. I basically just did a better job with the 20 minute test than I did the first time. I think it said I averaged 190 Watts this go around. We'll see how this changes after my 5 minute test. I have a 4 hour race on Sunday. I usually go into this race every year with little biking under my belt. Lots of hilly gravel roads in the cold. |
| 2014-02-19 7:17 AM in reply to: crissy_jo |
Champion 9407 Montague Gold Mines, Nova Scotia | Subject: RE: Week 7 - Time to Test! |
| 2014-02-19 7:45 AM in reply to: 0 |
Pro 4482 NJ | Subject: RE: Week 7 - Time to Test! Finished the 20 min test. Barely. I overset my target and knew I was in trouble about 8 mins in. NP for the 20 minutes was 148 which is a 10 watt drop from before my accident. Tried to play with gearing a bit but that wasn't the answer. Cadence isn't showing but it's in the low 80's. The only thing that kept me from bailing entirely was the thought of doing it again. Ugghh..Please don't tell me that is necessary. Surely the 5 min test will be easier.
http://connect.garmin.com/activity/447690596 Edited by kcarroll 2014-02-19 7:54 AM |
| 2014-02-19 8:20 AM in reply to: gsmacleod |
Extreme Veteran 5722 | Subject: RE: Week 7 - Time to Test! Originally posted by gsmacleod Fantastic to see the test results rolling in - excellent work everyone! Shane YES!!! |
| 2014-02-19 8:33 AM in reply to: marcag |
Master 2151 Johns Creek, Georgia | Subject: RE: Week 7 - Time to Test! I'm back - officially got the green light yesterday. X-rays looked "great". So I'm jumping back in this week with testing. Reading the test results from everyone so far is pretty cool. Great to see all the improvements, nice work everyone! I did the short test on Monday and thought I was going to die 2 minutes into the 5'. I'm kind of freaking out about the 20' test. Not sure how to pace... I guess I'll figure it out. I'm sooooo happy to be back! |
| 2014-02-19 8:51 AM in reply to: marcag |
| Oakville | Subject: RE: Week 7 - Time to Test! Originally posted by marcag Originally posted by gsmacleod Fantastic to see the test results rolling in - excellent work everyone! Shane YES!!! Indeed. Some great results so far! Despite Shane's advice to do the test you dread most first, I will be doing the 5 minute test tonight. I'm nervous of blowing up in the 20 minute test and so I'd like to see how I've improved for the short test first. Scott |
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